August 29 – September 4, 2022
Mark Brown
September 5, 2022
Monday
Scheduled Day Off – Recovery
Tuesday
Free Squat, Cambered BAr – 175 x 6, 265 x 6, 315, x 3, x3; 335 x 3, x 3; 355 x 3, x 3; 375 x 3, x 3
Banded Pin Pulls – 245 w/70 lb bands x 6, 265 w/70s x 6, 285 w/70s x 3, x 3; 305 w/70s x 3, x 3
Good Mornings, Cambered Bar – 175 x 6, 195 x 6, x 6, x 6
Calf Raises, Cambered Bar – 195 x 25, 225 x 25, x 25, x 25
Wednesday
Tricep Pulldowns – 25 x 8, x 8, x 8, x 8
American Cambered Bar Press, Inner Grip – 138 x 6, 198 x 3, x 3; 218 x 3, x 3
ACB, 2nd Grip – 138 x 6, 198 x 3, x 3, 218 x 3, x 3
ACB, 3rd Grip – 138 x 6, 198 x 3, x 3; 218 x 3, x 3; 228 x 3, x 3
ABC, 4h Grip – 138 x 6, 198 x 3, x 3; 218 x 3, x 3; 228 x 3, x 3
Straight Arm Lat Pulldown – 70 x 10, x 8, x 8, x 8
Flat Dumbbell Press – 100 x 7
Thursday
Skullcrushers – 45 x 12, 65 x 15, 75 x 12, 85 x 12
Standing Curls, EZ Curl Bar superset Wide then narrow Grip – 45 x 12(x 12), 65 x 12(x 12), 75 x 12(x 12), 85 x 10(x 10)
Muscle Mace, Giant Set – 45 x 10(x 8)(x 8), x 10(x 8)(x 8); 50 x 10(x 8)(x 8), x 10(x 8)(x 8)
Preacher Curls, EZ Curl Wide Grip – 45 x 12, 65 x 12, 85 x 12
Tricep Pushdowns, Pronated Grip = 70 x 10, x 10, x 10
Friday
Scheduled Day Off – Recovery
Saturday
Unscheduled Day Off – Recovery
Golfed
Sunday
Bench Press, To Chest Wide Grip – 135 x 6 Wide, 135 x 6 Inside Line, 135 x Narrow, 225 x 6, 275 x 3, x 3, x 3, x 3; 285 x 2, x 2; 225 x 6
Narrow Grip Incline Press – 185 x 6, 225 x 3, x 3, x 3, x 3
Pin Press – 225 x 3, x 3, x 3, x 3; 235 x 3, x 3, x 3, x 3
Viking Press – 160 x 12, 185 x 12, 205 x 10, 235 (weight and chain) x 8
Tricep Pushdown, Pyramids – 70 x 12, x 12, x 12, x 12
Rack Pushups – bodyweight x 12, x 12, x 12, x 12
Steps/Miles
Monday – 27,209 steps, 12.4 miles. Tuesday – 27,470 steps, 12.4 miles. Wednesday – 27,807 steps, 12.6 steps. Thursday – 23,358 steps, 10.7 miles. Friday – 26,977 steps, 12.3 miles. Saturday – 8,513 steps, 4.1 miles, Sunday – 8,578 steps, 4.1 miles. Total – 149,912 steps, 68.6 miles.
Life Through Lifting 